10 Best Seated Dumbbell Press Alternatives for Shoulder Strength
If you can’t do the Seated Dumbbell Press, use standing dumbbell press, landmine press, incline dumbbell press, Arnold press, or pike push-ups. Pick an alternative that preserves vertical pressing mechanics and lateral deltoid loading. Keep a neutral spine, tuck your chin slightly, and press with elbows tracking under wrists to maximize delt activation.
Original Exercise: Seated Dumbbell Press
How to Perform Seated Dumbbell Press
- Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- As you exhale, push the dumbbells up until they touch at the top.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Seated Dumbbell Press Alternatives
1. Arnold Dumbbell Press
98.7% MatchHow to perform this exercise
- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
2. Dumbbell Seated Shoulder Press (parallel Grip)
94.4% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing inward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
3. Dumbbell Seated Shoulder Press
90.4% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
4. Barbell Seated Overhead Press
90.4% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- Press the barbell overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
5. Dumbbell Bench Seated Press
90.4% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Lean back and position the dumbbells to the sides of your chest, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
6. Cuban Press
90.1% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
7. Barbell Seated Behind Head Military Press
89.9% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
8. Dumbbell Arnold Press
89.3% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Shoulder Press
89.3% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
10. Dumbbell W-press
89.3% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Why You Might Need a Seated Dumbbell Press Alternative
You might swap the Seated Dumbbell Press for shoulder pain, lack of equipment, or to address imbalances. For example, a landmine press reduces glenohumeral shear and can relieve rotator cuff irritation when you use a neutral grip. Single-arm variations expose unilateral weaknesses and force anti-rotation from the core and serratus anterior; cue a braced core and full scapular upward rotation on the lockout. You may also choose an alternative to shift emphasis between anterior and medial deltoid heads or to add functional standing stability under load.
How to Choose the Right Substitute
Select a substitute by matching equipment, joint tolerance, and training goal. If you lack a bench, choose standing presses and cue a vertical torso and tight core to keep the load on the delts. For shoulder pain, opt for a landmine or neutral-grip dumbbell press held at 30–45 degrees to reduce GH joint shear. Want hypertrophy? Use controlled eccentrics (2–3 seconds) and full range of motion to target muscle fibers. Need stability work? Pick unilateral presses to increase anti-rotation demand and recruit core and serratus anterior.
Frequently Asked Questions
What muscles does Seated Dumbbell Press work?
The Seated Dumbbell Press primarily targets the anterior and medial deltoids, with secondary involvement from the triceps and upper trapezius. When you press, drive elbows up and slightly out to emphasize the lateral head while the serratus anterior and scapular stabilizers control upward rotation.
What is the best bodyweight alternative to Seated Dumbbell Press?
A pike push-up or handstand push-up progression is the best bodyweight substitute; both preserve vertical pressing mechanics and load the delts. Cue a tucked chin and drive the crown of your head toward the ceiling to increase anterior and medial deltoid activation while engaging the scapular stabilizers.
Can I build muscle without doing Seated Dumbbell Press?
Yes—you can build shoulder mass with other effective presses and targeted accessory work. Use standing or incline presses, add lateral raises for the medial deltoid, and employ progressive overload with controlled eccentrics (2–4 seconds) to stimulate hypertrophy while maintaining proper scapular mechanics.
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